Fashi ciki don wata: Aiki mai sauƙi

Yawancin mata suna da mafarki mai kyau da tsayinta. Amma ba koyaushe jima'i jima'i ba zai iya samun lokaci da makamashi don zuwa dakin motsa jiki. Duk da haka, don yin aiki da tsokoki na aikin jarrabawar da za a samu da za su sami ɗakin ɗaki, mai ɗorewa a gida. Bugu da ƙari, aikin zai taimaka maka rage ƙananan ciki, kuma zaka iya rage yawan abinci. Daga wannan labarin za ku koyi game da "Raƙumi", da kuma yadda za ku yi amfani da wannan aikin sosai.

Motsa jiki motsa jiki don rage ciki da waistline

Sanin dan jarida aikin motsa jiki ne mai amfani wanda ya dace don ƙarfafa tsoka mai ciki. Ko da yake wannan ba fasaha ce ba, ba shi da tasiri sosai fiye da yadda aka tsara ga manema labaru. Mahimmancin "maganin oxygen" ya yi gudun hijira daga yoga zuwa jiki, mutumin da ya fara aiki shi ne Arnold Schwarzenegger. Ya gane cewa ba za a iya motsa tsokoki na manema labaru ba tare da taimakon masu juyawa. Irin waɗannan aikace-aikace na da tasiri ne kawai don ƙananan ƙwayoyin waje da ƙananan ƙwaƙwalwa kuma ba su taimaka wajen rage waistline ba. Iron Arnie ya sassauci manema labaru domin kula da ƙwallon ƙafa da babban ƙwayar tsoka. Ba asiri ba ne cewa yawancin samfurori daga ƙarfin horarwa suna yin ƙananan ƙwayoyin ciki (misali, slopes tare da dumbbells a waje).

Amfanin Amfana da Matafiya

1. Harkokin motsa jiki na motsa jiki yana kula da gabobin ciki a daidai wuri. Wannan yana hana hagurginsu (ciki har da ƙaddamar da tsokoki na kasusuwan ƙwallon ƙusa).
2. Daga cikin 'yan wasa, an yi imanin cewa kullun da aka horar da tsoka na ciki zai iya rage ciwo a kasan baya, yana taimakawa wajen tsaftace kashin baya.
3. Aiki na yau da kullum yana baka damar rage yawan ciki. Tun daga yanzu, za ku ci abinci mai yawa. Wannan zai cece ku daga mummunan hali da karfin kai.
4. Maganin Oxygen yana da tasiri ga sanyi. Ya isa ya yi sauƙi sau da yawa don "tsaftace" hanci.
5. Na gode da inganta zirga-zirga a wurare a jikin ƙwayoyin ƙwayar cuta, za ku iya kawar da mummunan ciwo na mutum.
6. Wannan dabarar ita ce manufa ga mata shirin daukar ciki. Kuna buƙatar watanni 6-7 don shirya jiki don tayi girma. An tabbatar da cewa iyaye masu zuwa da suka shiga aiki na jiki, tsarin haihuwa yana sauri. Bugu da ƙari, "numfashi" yana ba da cikakken zubar da kowane ɓangaren ciki, wanda zai taimaka wajen sake dawowa da sauri bayan haihuwar yaro.

7. Harkatarwa yana bawa mata damar bacewa game da cellulite da fata flabby a tarnaƙi da ciki. Har ila yau, dabara ta shafi rinjaye (sun zama haske da ƙasa marar sanarwa).
8. Hanyoyin kwalliya na ƙwanƙwasa ya ba da damar cimma nau'in siffar mace mai mahimmanci - "launi". Dangane da kyan gani, ƙwaƙwalwar zata zama mafi girma, kuma mayafin sun fi girma. Wannan shi ne ainihin mahimmanci ga masu mallakar abin da ake kira "boyish type" da "rectangle".
9. Sanin dan jarida yana da sakamako masu tasiri a kan fata: raunin ƙwayar cuta, ƙwayar ta zama ko da.
10. Sau da yawa yakan faru da cewa jima'i na jima'i yana cike da jarida, kuma ciki ya ci gaba da karuwa. Wannan alama ce ta diastase wanda kowace mace ta biyu ta haifa. Saboda haka, sababbin iyaye mata suna hana juyayi a cikin farkon watanni 4-6 bayan haihuwar haihuwa, tun da yake yana yiwuwa a yi watsi da tsokoki na ciki.
11. Yawancin mata suna jin tsoro don tsayar da kwayar cutar, don haka guje wa yin wasan kwaikwayo. "Raƙumi" shi ne manufa mafi dacewa don ƙarfafawa da kuma zurfin aiki na tsokoki na ciki ba tare da ƙara musu girma ba.
12. "Zuciyar ciki cikin ciki" yana baka damar kawar da kullun visceral, wadda ke kunshe da gabobin ciki. Sau da yawa, yawancinsa ya zama dalilin cututtuka masu cututtuka na zuciya da ciwon sukari. Wani sakamako mai banƙyama ba shine osteoporosis. Masana kimiyya sun gano cewa hadarin haddasa malaise a cikin mata ya fi na maza, kuma duk saboda yawan tarin murfin visceral a cikin jikin mata ya wuce izinin 10-15%.

Contraindications

A wasu lokuta, yana da kyau kada a sauko da latsa:

• tare da hernia ta asali (motsa jiki yana ƙaruwa matsa lamba);
• ulcers na yankin narkewa;
• neoplasms a cikin gabobin na kananan kwaskwarima;
• cututtuka na tsarin dabbobi;
• An haramta izinin wallafe-wallafen a lokacin daukar ciki;
• tare da taka tsantsan don motsa jiki yana da muhimmanci don magance mata bayan wannan sashe.

Idan kun sha wahala daga cututtuka na jini ko na zuciya-cututtuka - tuntuɓi likita.

Dabarar yin aikin motsa jiki "Raƙumi"

1. Ana ba da shawarar yin amfani da nauyin kayan aiki mai mahimmanci don yin aikin a matsayi mafi girma a baya. Amma don farawa da "Cats" ya zama mafi kyau. Yana cikin wannan bambance-bambance cewa "nau'i" an wakilta a yoga. Tsaya a duk hudu, ku riƙe kai tsaye, duba gaba.

   Jirgin Kwanan Jiki don Harkokin Kasuwanci

2. Ɗauki numfashi a cikin hanci, ƙoƙarin cika numfashi tare da iska kamar yadda ya yiwu.
3. Sa'an nan kuma yi ƙarfin ƙarewa ta bakin bakin. A wannan mataki, yana da muhimmanci don karfafa karfi da ciki, ƙoƙarin ɓoye shi a ƙarƙashin haƙarƙarin.
4. Riƙe wannan matsayi don 10-15 seconds. Masu wasa masu kwarewa za su iya rike numfashin su yayin yin "motsi" don 30-60 seconds, amma farawa ya fara faramin. Kwayar da ba a shirya ba zai iya tawaye, wanda yake da mummunar damuwa ko rashin asarar hankali.

Ruguwar walwala daga jarida:

• Dole ne a yi amfani da motsin "motsa jiki" kawai a ciki a ciki.
• Kafin ingancin ba zai hana ɓoye hanji da mafitsara ba. A hanyar, mata da yawa wadanda basu da hasara, sun ce sun manta game da wannan abu mai ban sha'awa saboda kwarewar wasan kwaikwayo na tsokoki na ciki da kuma numfashi mai zurfi na diaphragmatic. Bayan fitowarwa ya haifar da peristalsis na hanji.
• Mafi yawan lokuta na sake yin aiki shine sau 3-10. Idan kuna yin wasu kayan aiki don yin aiki a cikin jarida na ciki, a wannan yanayin, dole ne a yi "motsi" a bayan babban hadarin. Wannan zai taimaka wajen rage tashin hankali a cikin tsokoki na ciki kuma ya warke sauri bayan aikin motsa jiki.
• Ayyukan motsa jiki yana da sauki, amma idan kunyi shi, kuna buƙatar ku maida hankalinku sosai da yadda kuke ji da kuma hanyar da ta dace. Idan kun ji wani rauni - dakatar da yin "tsabta", kada ku tsoma baki tare da iska ta dakin.
• A mataki na farko an bada shawarar zuwa sauƙaƙe latsa sau biyu a rana.
• Ba duk masu amfani da neophytes su sarrafa su numfashi a karo na farko ba. Idan yana da wahala a gare ka ka yi "motsi", dauki ƙananan numfashi yayin da kake kammala aikin.

Mata da yawa suna daukar fitarwa daga cikin jarida tare da numfashi biyar daga "Bodyflex". Wannan yana ba ka damar haɗuwa da fasaha da yawa da suka fi so a cikin aikin motsa jiki. Wannan motsa jiki mai rikitarwa zai taimake ka ka kauce wa tarnaƙi da bulmy tummy. Amma tuna cewa don cin nasara mai nasara kana buƙatar ba kawai don ci gaba da kai ba, amma kuma ku kiyaye ka'idodin cin abinci mai kyau. Ka tuna cewa bayyanar jaririnka yana da kashi 70% dogara akan al'amuran da kake da shi da kuma abubuwan da kake so!